The experience of feeling a sudden, unexplained urge to make random noises is a common, yet often confusing, phenomenon for many people with Attention-Deficit/Hyperactivity Disorder (ADHD). This urge, which can manifest as humming, throat clearing, or repeating sounds, is rarely truly random; instead, it is a direct expression of the neurological differences that characterize ADHD.
Understanding Vocalizations and Tics
The noises you feel compelled to make generally fall under the category of vocal self-stimulatory behavior, commonly referred to as “stimming.” Stimming involves repetitive actions that serve a self-regulatory function, helping the nervous system manage sensory input or emotional states. For individuals with ADHD, vocal stimming may be a way to increase focus, relieve boredom, or discharge pent-up emotional energy or anxiety.
It is helpful to distinguish this from a vocal tic, which is a different neurological event. Tics are involuntary, repetitive movements or sounds, such as sniffing, throat clearing, or barking, that are often preceded by an uncomfortable physical sensation known as a premonitory urge. While tics are not caused by ADHD, they frequently co-occur. The key difference is that vocal stimming is often suppressible and is typically performed to achieve a specific self-soothing or arousal-regulating goal, whereas a tic is an uncontrollable neurological response to an internal, distressing urge.
The Role of ADHD in Impulse Vocalizations
The primary reason for the vocal urge is rooted in the neurobiological characteristics of ADHD, particularly deficits in executive function and impulse control. Executive functions govern the brain’s ability to filter thoughts, plan actions, and inhibit inappropriate responses. When an internal urge to vocalize arises, perhaps due to under-stimulation or anxiety, the brain struggles to apply the necessary filter to suppress the action.
This difficulty with behavioral inhibition means the thought to make a noise is immediately translated into the action of making the noise, bypassing the usual control mechanisms. The brain circuitry involved in impulse control shows dysregulation in people with ADHD. This neurobiological difference contributes to the immediate, unfiltered verbal output that can feel like talking too much or making sudden, loud sounds.
These vocalizations also serve a sensory purpose, often related to the dopamine system. ADHD is associated with lower levels of dopamine activity in certain brain regions, which can lead to a constant drive to seek stimulation to achieve an optimal state of arousal. Vocal stimming can provide a quick burst of auditory and physical sensory input, essentially acting as a self-medication mechanism to temporarily boost neurotransmitter levels and improve focus.
Vocalizing may also be a way to manage sensory processing differences, either seeking necessary sensory input or avoiding sensory overload. If an environment is too quiet or boring, the brain may seek auditory input through humming or making sounds to stay engaged. Conversely, if the environment is overwhelming, the vocalization can serve as a distraction or a rhythmic, predictable sound to regulate a stressed nervous system, providing a sense of control.
Strategies for Managing the Urge to Vocalize
Since the urge is often a self-regulatory response, the most effective management strategies involve redirection and substitution rather than suppression. Trying to forcibly stop the behavior can increase stress, which may intensify the underlying need to vocalize. The goal is to find a more socially acceptable outlet that fulfills the same sensory or emotional need.
One practical approach is to substitute the vocal stim with a less disruptive physical behavior. For instance, redirecting the energy from the throat to the hands by using a textured fidget toy, chewing gum, or taking deep, rhythmic breaths can often satisfy the self-regulation requirement.
Redirection and Awareness
Developing self-awareness of the triggers is extremely helpful for managing the urge. If you notice the impulse arises when you are bored or stressed, you can proactively engage in quiet alternatives like humming softly or repeating a neutral phrase internally. Creating designated private spaces where you can vocalize freely, such as a car or a private room, provides an outlet and reduces the pressure to suppress the behavior in public.